Yoga has brought me so many benefits, physically and mentally. The impact it has had on my running has been immense, before yoga I did not listen to what my body was telling me, not paying any he’d to stiffness or niggles.

Yoga has taught me to listen to what my body is telling me, how it is feeling in any particular moment, it has added discipline to my stretching and recovery after my runs. From a physical point of view the strength and flexibility I have developed on the mat; namely in the core, quads, hamstrings, and hip flexors, is unquestionable and this has enabled me to run more efficiently and stay injury-free.

So should you try yoga?
I say yes, yoga is for everyone from the mum to the athlete and there is a class that will suit every individual’s need. From yin yoga to vinyasa, there is an array of classes to choose from. My tip would be to find the local yoga practices in your area and give them all ago until you find one that meets your needs.

So what lasting benefits has yoga brought me?
Yoga has helped to correct my running form, I have overcome muscle imbalance in my body, strengthening my stabilising muscles, my core and lower back have never been stronger. Yoga has given me a progressive, effective method of stretching out and realigning my body before and after a tough run. Yoga has vastly increased my proprioception (my body’s awareness of itself interacting with space ie: uneven ground) and also my innate reactions to correct for these moments. Also, I am a lot more aware of how my body feels at any particular time, and what I need to do to adjust it, even mid run.

One of the deepest benefits yoga has brought me is a new found mental focus, and awareness of self. While practicing yoga, a big emphasis is placed on focusing on your breath and mindfully awareness of your postures. I have brought this focus outside of my yoga practice which has affected the way I think and focus in everyday life now.

Rolling it up
Now that the intensity of my training is back to previous levels (prior to the injury), there is a trick in how I am practicing yoga. It is not logical or practical to mirror an intense running routine with an intense yoga routine. Your yoga practice should have a converse relationship with your training: Currently as I am ramping up mileage and churning out hard workouts I am sticking with relaxing and slow stretching classes. When my training eases up again most likely come this winter, I will increase the intensity and frequency of my yoga workouts.

Sage Rountree (a yoga instructor, triathlon coach) says it best in her book The Runner’s Guide to Yoga, “Runners are conditioned to push through pain, but bringing that competitive attitude to yoga can be a recipe for disaster.” “Focus on yourself, not what the person on the mat next to you can do,” and realise there’s plenty to gain from a less-than-perfect practice.

So many runners are hard on themselves when they have an off day, whereas in yoga you’re encouraged to accept the body and mind that you have on that day and push it as far as it will go. This is a valuable way of thinking that has brought a new found ease to my running. I would like to finish by saying that runners should start to think this way too, and accept the body and mind that you have on that particular day, don’t worry about your pb’s or what you have done in the past – simply appreciate your running, and enjoy it each and everyday.

The post Running and Yoga: A good combination? part 2 appeared first on Fast Running.

Yoga has the potential to do so much good; improving strength, flexibility, and mental focus that it’s surprising that so many runners don’t know a downward dog from an upward dog.

We hear from one runner, about his experience combining yoga and running.

In October 2016 I sustained a fairly big injury (from a runners perspective). I was cross training on my bike, and in process of climbing up a hill when I felt a tear at the back of my leg. I would later learn that I tore a tendon, namely the popliteus tendon. At the time I played down the seriousness of the injury, thinking I had simply overstretched the top of my calf, not thinking for a second that it would impact my running. I was determined to continue with my training, and for the following 4 weeks I attempted to run through the pain. I was kidding myself, and each time I was forced to stop with the pain. I would wait impatiently for a couple of days and try once more, only to pull up again.

This was the first injury I had picked up in over two years, and because of this I lacked the awareness to recognise what my body was telling me. The knock on effect of this was that I did not have the self discipline to allow the body to rest, rushing back too quickly each time trying to run. Eventually I could take no more and had to face up to the seriousness of the injury, so I went to a local physio, who diagnosis was that I had damaged the populates tendon in my right leg, and advised me to rest completely for four weeks. Running was out of the question during this time, stretching being the only resistance I should put on my leg.

However, the physio did suggest I try a yoga class. I thought why not, after my repeatedly failed comebacks I had nothing to loose so I looked up local yoga practices and found one close by. Unaware of what to expect, I kept an open mind, because I didn’t really have another option that was productive to fill my previous ‘running time’.

I was determined to give it my best if I could get past the first class. The first practice I attended was a slow class, focusing on long slow stretches (It seems like a long time ago now but this was my first ever hearing of a pigeon pose) and breathing techniques.

I was surprised how much I got from the class, I left feeling renewed not only physically but also mentally. I wanted more, and that first week I attended four different classes. Two of the classes where more physically challenging than I had anticipated, but I found this rewarding. The feeling of pushing my body out of its comfort zone brought back the feeling I have felt all too often with endurance running.

Being exposed to these different types of yoga classes opened up my eyes, and I devised a weekly routine that give me the mix of the slower relaxing classes (focusing more on stretching and breathing), and faster, more physically classes (focusing on balance and pushing the body into shapes it wasn’t accustomed to). For the next four weeks I followed this routine, and week on week I noticed a notable improvement in my flexibility, balance, focus and ‘awareness of self’.

One of the most valuable things that I have learnt from yoga is the idea of always being aware of our body, and how it feels in any particular moment. Yoga became my new running, and I looked forward to it everyday. I never imagined that I would experience similar feeling for yoga that I have for running.

After this initial month and after another visit to the physio I was slowly able to start running again. I ran only on flat surfaces, avoiding hills and taking two recovery days between runs, trying not to do too much too soon. Now that I could run (somewhat cautiously) again, the automatic thought was to stop going to yoga, I had running back in my life, I didn’t need yoga anymore. However after experiencing the benefits yoga has brought me, both physically and mentally during the 4 short weeks I could not just stop going, could I?

Read Part two

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While some love this early start in the morning, other’s hate it or don’t have time, and wait until the evening when they feel more awake and energised. Starting the day with a run or exercise can result in many positives, including; boosting your fitness, burning body fat, and many psychological benefits that will positively impact the rest of your day.

One runner shares their approach to running early in the morning.

What gets me up everyday at 5.30am?
For me nothing quiet beats the peacefulness and tranquility of running at this time of the day. The roads are clear, the air is cleaner, and it is just me with my thoughts. If you are lucky enough to have a running route close to a river, try it in the AM, the sounds of the river and wildlife at this time of the day are something else.

Even going to the gym at this time of the morning brings its own peacefulness. It is definitely a lot quieter for one, and you get to avoid the 8am-9am rush before work. Going to the gym at 6am gives me the time and space to focus on my drills / workouts, without feeling rushed to vacate a space on the mat or bench.

In a way, I suppose I am lucky that getting up early and feeling alert enough to get on with my tasks now comes naturally to me. This wasn’t always the case though, it does take self discipline and some getting used to initially, especially in the first few weeks, but if you keep it up, I promise it will soon become second nature. As an added benefit you will have a achieved something before 9am, leaving you more focused and productive for the rest of the day.

Below are some tips I have found that will help you start training in the morning.

1. Picture waking up early, running — and enjoying it. So for just a few minutes before bed, think about waking up to your alarm and feeling energised. Then, imagine getting ready and having a great run. If you can do that regularly, it’ll only help you see yourself as someone who likes running in the morning. And then you can make it a reality!

2. Ensure your morning routine is simple. Running in the morning has to be as painless as possible, and you want it to be as easy as possible to get out the door. So have your running kit ready to go the night before, in the morning brush your teeth, get a quick bite, lace up your running shoes and get going. Do nothing but the bare minimum. Ideally, it should only take you 5 to 10 minutes to get ready.

3. Do what’s necessary to wake up. Set your alarm across the room so you have to get up and out of bed to turn it off. Then, once you’re up, flip on the lights. And, of course, be sure to warm up before working out in the morning.

4. Have a few bites to eat and water. Eating too much before a run isn’t great, but you will feel better if you eat something.  Try a banana or a slice of toast with peanut butter, and then drink a cup or two of cold water. This will get your metabolism going, and give your body fuel for running in the morning.

5. Make it a non-negotiable. While we all like to hit the snooze button, you need to be strict with yourself and avoid it at all costs. Getting up and out of bed is the hardest part of running in the morning, so hitting the snooze button and procrastinating doesn’t do anything but make it more likely that you’ll go back to bed.

6. Ease into running in the morning. If you’re not used to running in the morning getting up a couple of hours earlier than you’re used to is not going to be easy. Try gradually waking up earlier and earlier, and don’t be afraid to get up for early morning runs every other day, just so that you have some sleep recovery time in the beginning.

The post 6 tips to running in the morning appeared first on Fast Running.

This yoga practice will help runners stabilise joints and release IT band stiffness.

Perform this 30-minute practice twice a week to cultivate balance and find ease.

The post IT Band Relief with this Yoga Routine appeared first on Fast Running.

It can be enjoyed after your post morning run to aid recovery, or as a quick nutritional meal to fuel you for your afternoon run. Best of all it is 100% vegan, and it will ensure your body is provided with all the nutrients it needs from plant-based foods.

Ingredients

• Half a cup of porridge oats
• 1 full cup of water
• 2 tea spoon full’s of milled organic flaxseed
• A generous helping of blueberries
• 1 tablespoon full of brown rice protein powder  *recommended
• 1 tablespoon full of pea protein powder  *recommended

*The foods listed above will provide the body with all the nutrients it needs to refuel and aid recovery but for additional protein go for a vegan friendly, plant-based protein supplement.

We recommend adding a brown rice protein isolate, and a pea protein isolate powders. By combing the two protein powders we get all the amino acids whey (milk) protein isolate provides.

Directions
To begin, add half a cup of oats, a great source of slow releasing carbohydrates, not to mention a source of protein.

Add a full cup of water and heat on the cooker until the oats and water thicken.

If you have chosen too (recommended), add and mix in the protein powders.

Once happy add a small handful of walnuts and a generous helping of blueberries, which are full of vitamin C, vitamin B-6, vitamin A, potassium, and magnesium.

To finish with add 2 tea spoon full’s of milled organic flaxseed, which will provide our iron, zinc, calcium, dietary fibre and heart healthy Omega 3 fats.

The post The best plant-based breakfast for runners appeared first on Fast Running.

The sequence focuses on the areas of the body that get tight from running, mainly hamstrings, hips, hip flexors and thighs. We then end with a few moments of relaxation.

This recovery yoga routine can be used to help aid recovery after a long run, or race but can also be used as a way to work in a quick yoga session after a shorter run. At the Veg Runner we never forget the importance of mental wellness, and this yoga recovery routine will also leave you feeling relaxed and give you an overall feel good feeling.

The post Yoga routine to aid a runners recovery appeared first on Fast Running.

Most nuts are not only a great protein source, but also provide a wide range of essential nutrients, vitamins, minerals and antioxidants, that help aid your recovery after those tough runs.

But what nuts should you eat?
Some nuts have had a bad reputation for their high-fat content and calorie count, prompting weight-conscious runners to avoid adding them to their shopping lists. While we should avoid certain pre-packed salted nuts, the vast majority of nuts are highly nutritious and provide essential nutrients for the body.

Below are five recommended nuts that every runner should try and include in their diet.

Almonds
If you’re looking for a great post-run recovery snack, look no further than almonds. Not only do almonds contain calcium, magnesium and potassium, all of which help keep your bones strong, they are also a great source of protein.

It is important to eat some protein (as well as carbs) after a run, to help with post-run muscle recovery. One handful of almonds (32g) contains 13% of your daily-recommended allowance of protein.

Almonds also play a role in keeping blood sugar levels down when eaten with food that is high in sugar. One study found that when eaten with bread (a high glucose index food), almonds helped reduce the overall glucose index of the meal.

Pistachios
Pistachios contain more potassium and vitamin K than other nuts. Potassium is a vital mineral for runners because it plays a role in keeping the body’s muscle tissue in condition.

Any deficiencies in potassium can lead to fatigue, muscle weakness and cramping. 100 grams of pistachios contains 29% of your daily-recommended allowance of the vital mineral.

Hazelnuts
Hazelnuts contain heart-healthy fats, a high amount of vitamin E and B vitamins, essential for energy metabolism. Vitamin B’s found in Hazelnuts may also lower the risk of heart disease.

Hazelnuts also contain low levels of potassium, magnesium and calcium, all which help lower blood pressure.

Walnuts
Omega-3 fats help to reduce inflammation by producing natural anti-inflammatory compounds that help your body heal and recover faster and reduce post-exercise muscle soreness. The body, unfortunately, cannot manufacture omega-3s so it is important we obtain them from our diet.

Walnuts contain alpha-linolenic acid, a type of omega-3 fat and just one handful (32g) contains around 91% of your daily-recommended allowance of the essential heart-healthy fat.

Cashew Nuts
Cashew nuts are not only low in fat, but they contain high levels of magnesium. 100 grams of cashew contains 82.5mg of magnesium, around 21% of the daily-recommended allowance. The mineral protects against blood pressure, muscle spasms, soreness and fatigue.

Magnesium also plays a role in turning the food we eat into energy, which should help you to run for longer.

The post 5 healthy nuts every runner should eat appeared first on Fast Running.

Ingredients

1/4 cup light olive oil
2 tablespoons lemon juice
1 teaspoon ground cumin
2 cloves garlic, minced
Salt and pepper to taste
3 small mushrooms, stemmed and sliced into thick strips
1 red pepper, sliced into strips
1 large courgette, cut into half crosswise and sliced into thick strips
1 red onion, cut into thick half moons
4 pocketless pittas or flatbread, warmed
Chopped tomatoes, spinach and hummus for serving

Directions

Whisk together the olive oil, lemon juice, cumin, garlic, salt and pepper in a large baking dish. Place the vegetables in the dish and toss them with the marinade to coat. Let them sit at room temperature for about 15 minutes, stirring occasionally.

Heat an indoor grill to high or sear. Put the veggies on the grill in a single layer (you might have to do them in 2 batches, depending on the size of your grill). Cook them for 5-7 minutes, until just beginning to char, then flip them over and cook them on the other side until they’re lightly charred and tender, about 5 minutes more.

Divide the veggies onto the pita bread and top them with tomatoes, spinach, and hummus. Fold the bread over and wrap the bottom half tightly with foil.

The post Grilled Vegetarian Gyros Recipe appeared first on Fast Running.

We all have that competitive nature within us, and at some stage we will want to improve our running performance. Speed work, hills and long runs will all help to achieve this, but unfortunately, the area many runners tend to neglect is technique and form, which tends to lead to injury.

Watching this video and following these tips will help improve your running posture and give you the foundation to develop correct running technique. Stick with this for a few weeks and you will improve your running speed, efficiency and reduce the risk of injury.

The post Improve your running form and technique to avoid injury appeared first on Fast Running.